Cook Once Meal Plan: Week 4

Fed & Fit
Fed & Fit

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    Today we're sharing this 5-day healthy meal prep plan for Week 4 of our Cook Once Meal Planning series! This week, we are using ground beef, spaghetti squash, and spinach to make 3 quick and delicious dinners, then pairing them with our favorite breakfasts, lunches, snacks, and desserts.

    We are officially kicking off the final week of the Cook Once, Eat All Week Meal Planning series! This series builds on the method found in the Cook Once, Eat All Week book but also shows you how to prep for every meal of the week. If you'd like a little more information about how this concept works before diving in, click HERE to read all about how it.

    All of the recipes below (minus the dinners) will be released throughout the week, but if you'd like to get them now, along with shopping lists, our full meal plan, and prep day instructions to help you save time in the kitchen, click HERE to download the eBook.

    This Week's Meal Prep Breakfast Recipes

    apple cinnamon overnight oats in a mason jar against a white wall sitting on a marble countertop

    • Apple Cinnamon Overnight OatsKick off the first week of fall with these apple cinnamon overnight oats! They taste like apple pie in a jar. 
    • Blueberry Sweet Potato Breakfast Meatballs – these are a meal prep breakfast favorite for good reason! Ground pork is combined with kale, sweet potatoes, and blueberries for the perfect portable egg-free breakfast.
    • E-Book Bonus Breakfast: Blueberry Cherry Smoothie – these simple smoothie packs are a life-saver on busy mornings.

    This Week's Healthy Meal Prep Plan Lunch Recipes

    Sonoma chicken salad over mixed greens in a glass bowl sitting on a marble board

    • Sonoma Chicken Saladthis classic chicken salad is absolute perfection and keeps well throughout the week!
    • Turkey Avocado Wrapswe love these turkey avocado wraps for an easy but tasty last-minute lunch.

    This Week's Healthy Meal Prep Plan Dinner Recipes

    teriyaki shrimp stir fry with shrimp, red bell peppers, broccoli, and snap peas in a stainless steel skillet on a marble countertop

    This week, you'll be prepping ground beef, spaghetti squash, and spinach in bulk and turning them into three different dinners:

    • Meatlovers' Spaghetti Squash Skillet
    • Moroccan Meatball Bowls
    • Spinach Artichoke Spaghetti Squash Boats

    As a bonus 4th dinner for the week, we are giving you a quick Teriyaki Shrimp Stir Fry (coming soon!) that the whole family will love!

    This Week's Meal Prep Snack Recipes

    brownie batter energy balls on a marble countertop

    • Brownie Batter Energy Balls (coming soon!) – we're sharing a new flavor of our wildly popular energy balls – brownie batter! You won't be able to get enough of this treat.
    • Spicy Roasted Cashews – an oldie but a goodie, these cashews are flavored with fresh rosemary and spicy paprika for an addictive treat.

    This Week's Healthy Meal Plan Desserts

    white chocolate raspberry fat bombs on a parchment paper lined baking sheet

    Meal Plan and Shopping List

    If you'd like to get your full meal plan, shopping list, prep day instructions, and recipes join our email list below to get your free eBook!


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    1. Elizabeth says:

      I just love these!! I own the book and love that you continue to provide these resources to us all!

    2. Lee says:

      I can’t seem to find the pumpkin spice overnight oats recipe. The ebook has an apple cinnamon recipe but not the pumpkin one.

    3. Sammy says:

      This looks great!

    4. Ashley says:

      I’m doing prep today, and I can’t find the amount of spinach needed for the spinach and artichoke dip. i’m assuming its whats left after wilting, but am I correct?

    5. Shannon says:

      I just recently discovered your book (mentioned in another podcast) and absolutely love it. Thank you so much for expanding your idea. I’m looking forward to trying these. Your videos are great too.

    6. India says:

      I’m making this, but the lemon juice amount is missing for the artichoke dip. It says “add lemon juice” but not how much & it’s not in the ingredient list. Could you update it?

    7. Colleen says:

      I love the Cook Once book! Any suggestions for scaling for just one person? I live alone and love being able to have easy meals to grab, but I’m having some trouble figuring out if I need to halve recipes ec. Thanks so much!

    8. Andrea B says:

      I just attempted to make my first meal (Meatlovers Spaghetti Squash Skillet). Apparently I did something wrong. 20 minutes was not nearly enough time to heat all the ingredients. The spaghetti squash, ground beef, and sauce were all cold. I guess I’m supposed to take the ingredients out of the fridge way before they are to go into the over. How long in advance does that need to be done so that it doesn’t take 40 minutes to cook and actually only takes the 20 minutes?